Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Winter melon vs. Port Salut — In-Depth Nutrition Comparison

Compare

What are the differences between winter melon and port Salut?

  • Winter melon is higher in vitamin C, yet port Salut is higher in calcium, vitamin B12, phosphorus, selenium, vitamin A, and zinc.
  • Port Salut's daily need coverage for saturated fat is 83% more.
  • The amount of sodium in winter melon is lower.

We used Waxgourd, (chinese preserving melon), raw and Cheese, port de salut types in this article.

Infographic

Winter melon vs Port Salut infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains less SodiumSodium -79.2%
Contains more ManganeseManganese +427.3%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +3321.1%
Contains more PotassiumPotassium +2166.7%
Contains more ZincZinc +326.2%
Contains more PhosphorusPhosphorus +1794.7%
Contains more SeleniumSelenium +7150%
~equal in Iron ~0.43mg
~equal in Copper ~0.022mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B3Vitamin B3 +566.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +118.2%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin B6Vitamin B6 +51.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +260%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more CarbsCarbs +426.3%
Contains more WaterWater +111.4%
Contains more ProteinProtein +5845%
Contains more FatsFats +14000%
Contains more OtherOther +566.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +25137.8%
Contains more Poly. FatPolyunsaturated fat +737.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter melon Port Salut
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Winter melon Port Salut DV% diff.
Saturated fat 0.016g 16.691g 76%
Vitamin B12 0µg 1.5µg 63%
Calcium 19mg 650mg 63%
Phosphorus 19mg 360mg 49%
Protein 0.4g 23.78g 47%
Fats 0.2g 28.2g 43%
Cholesterol 0mg 123mg 41%
Vitamin A 0µg 315µg 35%
Selenium 0.2µg 14.5µg 26%
Monounsaturated fat 0.037g 9.338g 23%
Zinc 0.61mg 2.6mg 18%
Sodium 111mg 534mg 18%
Calories 13kcal 352kcal 17%
Vitamin C 13mg 0mg 14%
Fiber 2.9g 0g 12%
Vitamin B2 0.11mg 0.24mg 10%
Polyunsaturated fat 0.087g 0.729g 4%
Potassium 6mg 136mg 4%
Magnesium 10mg 24mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 21IU 3%
Choline 15.4mg 3%
Folate 5µg 18µg 3%
Vitamin K 2.4µg 2%
Vitamin E 0.24mg 2%
Manganese 0.058mg 0.011mg 2%
Vitamin B1 0.04mg 0.014mg 2%
Vitamin B3 0.4mg 0.06mg 2%
Vitamin B5 0.133mg 0.21mg 2%
Carbs 3g 0.57g 1%
Vitamin B6 0.035mg 0.053mg 1%
Net carbs 0.1g 0.57g N/A
Iron 0.4mg 0.43mg 0%
Sugar 0.57g N/A
Copper 0.023mg 0.022mg 0%
Tryptophan 0.002mg 0.343mg 0%
Threonine 0.876mg 0%
Isoleucine 1.446mg 0%
Leucine 2.482mg 0%
Lysine 0.009mg 1.987mg 0%
Methionine 0.003mg 0.734mg 0%
Phenylalanine 1.323mg 0%
Valine 1.707mg 0%
Histidine 0.686mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Port Salut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Winter melon
32%
Port Salut
Minerals Daily Need Coverage Score
8%
Winter melon
62%
Port Salut

Comparison summary

Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 123mg)
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 423mg)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 16.675g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 27)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $3.5)
Which food is richer in minerals?
Port Salut
Port Salut is relatively richer in minerals
Which food is richer in vitamins?
Port Salut
Port Salut is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients
  2. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.